Get as high as you can with a straight back, aim for at least knee height. Now we are switch kicking higher off the ground. Try to add a little more upper focus to this move today.Įach time we do the switch kick add a hop, so that you have to balance on each leg a little more. Keep your heels off the floor and alternate kicking the feet up off the floor a couple inches. So the foot is going, up, center, back, center. You should know this from previous T25 workouts. Step one foot up and the other back, and then both together and switch. Overall this is a great Upper Body workout and in my opinion is vastly superior to Beta Upper Focus.
This is very similar to how Tony Horton uses the same concept in P90X+ and P90X2. We do a lot of exercises on one leg, which activates your core for balance.
Another great aspect of this workout is all the added instability. In the time provided I was able to knock out more than 50 pull-ups, which was a much better back workout than I got in the Beta Phase. Likely, the dumbbells that are appropriate for your arms are much too light for your back. It is used as an alternative to the weighed back exercises, but I highly recommend you use it if you have it. Another change from the Beta Phase is the incorporation of the chin-up bar. There are more than 50 moves in the 25 minutes, so you are only doing each exercise for less than 30 seconds. However, this workout still moves fast, so you will get your heart rate up. All the focus is on pounding the chest, shoulders, arms, back and core. Compared to the Beta resistance workouts, there is a lot less strict cardio. For this workout I would suggest keeping a heavy set and a light set, because the weighted exercises in Superman position are brutal, with even 5 lbs. Make sure you choose the heaviest weight, with which you can effectively finish all the moves. Every move is timed and we do as many reps as we can. Like the other resistance workouts in T25, this is not really focused on building muscle or power but rather muscular endurance. The Gamma Phase is all about strength and this workout personifies that.
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